Returning to routine after a summer that left many people juggling snacks at the office. Planning a weekly menu that is healthy and easy to prepare becomes a real challenge. Yet a handful of simple recipes can help build good habits and restore balance to the diet while keeping things practical. This collection focuses on Tupperware-friendly meals that are quick, wholesome, and portable for the office, college, or workplace.
Today’s guide features five dessert-inspired options for eating at work that save time in the kitchen and support meal planning, so there’s no scrambling or guessing at shopping time. The ideas emphasize simple, light dishes you can whip up with products found in Mercadona or any nearby supermarket.
Three simple, affordable recipes for students
Five easy recipes to take to work
To start the week strong, this combination of ingredients is reliable and delicious, offering a satisfying variety of nutrients and flavor:
-
Season 200 g chicken tenderloin with salt, pepper and 1 tablespoon of ground paprika. Ensure it is well coated on both sides.
-
Fry the tenderloins back and forth until they are golden brown.
-
Cook 125 g of frozen broccoli, carrots and cauliflower. It can be microwaved for 5 minutes at 900W or boiled for 5 minutes in water.
-
Cook 100 g fusilli for 11-13 minutes with a pinch of salt.
-
Assemble in a container and dress with 3 tablespoons of fresh pesto at the moment of consumption.
Stuffed potatoes with tuna, a tasty and easy-to-make option
Enjoy the benefits of vegetables and legumes in the daily menu with this dish. Sea bass is a white fish known for its mild flavor, high protein content, and low fat.
-
Cook 2 pre-seasoned sea bass fillets with a drizzle of oil at 200º for 13 minutes.
-
Brown 1 clove of minced garlic with a little oil and sauté 50 g of grated carrots.
-
Wash and drain 100 g chickpeas and 20 g salad sprouts.
-
Prepare a salad dressing with 50 ml of oil, juice of 1 lemon, zest of ½ lemon and 5 g of chopped parsley.
-
Combine the ingredients and finish with the vinaigrette just before eating.
Asparagus toast au gratin: a light dinner that’s incredibly easy
Keep pace with the week with this fiber-rich recipe loaded with vitamins, minerals, and protein. It’s perfect for recharging in the final stretch of the workweek:
-
Chop 150 g of cooked octopus.
-
Chop ½ red onion and ¼ green bell pepper into cubes. Cut 5-6 cherry tomatoes in half.
-
Brown 1 clove of minced garlic with a little oil and sauté 50 g of grated carrots.
-
Wash and drain 100 g white beans.
-
Prepare a salad dressing with 50 ml of oil, 7 ml of vinegar, 1 tablespoon of red pepper and 5 g of chopped parsley.
-
Combine all ingredients and finish with vinaigrette when ready to eat.
A healthy Mediterranean menu to refresh after summer excesses
A vibrant blend of flavors, offering high protein, low fat, and a generous supply of minerals and vitamins.
-
Place the pork tenderloin in the oven at 200º for about 13 minutes.
-
Remove the tenderloin and slice into medallions.
-
Warm the truffle sauce in a pan and when it boils, add the tenderloin to finish cooking.
-
Sauté 125 g of frozen vegetables with a little oil.
-
Microwave 1 cup of basmati rice and mix with the tenderloin and vegetables.
Lemon recipes making waves this summer
A light weekend-friendly option. Salmon provides a natural protein boost and omega-3 fats. Pair this with brown rice and a mix of vegetables for a complete, satisfying meal:
-
Cook 100 g of frozen broccoli, cauliflower and carrots. It can be microwaved for 5 minutes at 900W or boiled for 5 minutes.
-
Separate and sauté 40 g of tender peas.
-
Heat 1 cup of brown rice in the microwave and combine all ingredients with 100 g of smoked salmon in the container.
-
Prepare a dressing with 50 ml of oil, 8 ml of soy, 15 g of honey, 2 sliced radishes and 10 g of chopped roasted peanuts. Keep the dressing separate until serving.